For years we've all heard that fruits are a great food to eat when you're on a diet (and even when you're not). Low in calories, high in nutrients, nature's perfect foods...All of a sudden, however, low-carb diets such as Atkins, South Beach and Zone come along and tell us that fruit is a no-no, or at least some fruits, some of the time, under some circumstances. So what's the verdict on fruit? While all fruits have nutritional value, and all can find their place in a healthy diet (barring any particular aversion or allergy), certain fruits are definitely better than others when it comes to being low in sugars and carbohydrates.
Raspberries
One serving (about four oz.) of raspberries has 64 calories, and contains 1 g of fat (unsaturated), 15 g of carbohydrates and 5 g of sugar. Raspberries are a good source of fiber, with eight grams (32 percent of the recommended daily value, or DV). They are also a good source of vitamin C (52 percent of the DV), manganese (41 percent ) and vitamin K (12 percent) and have an estimated glycemic load of three.
Strawberries
A single serving of one cup of strawberries has 49 calories, and contains negligible fat, 12 gg of carbohydrates and 7 g of sugar. Strawberries are a good source of fiber, with 3 g (12 percent of the DV). They are also an excellent source of vitamin C (149 percent) and a good source of manganese (29 percent), and have an estimated glycemic load of three.
Peaches
One large peach (about two and three-quarters of an inch in diameter) has 68 calories, and contains negligible fat, 17 g of carbohydrates and 15 g of sugar. Peaches are a good source of fiber, with three grams (10 percent of the DV). They are also a good source of vitamin C (19 percent), potassium (10 percent) and vitamin A (11 percent), and have an estimated glycemic load of five.
Blueberries
A single serving of one cup of blueberries has 84 calories, and contains negligible fat, 21 g of carbohydrates and 15 g of sugar. Blueberries are a good source of fiber, with four grams (14 percent of the DV). They are also a good source of vitamin C (24 percent), vitamin K (36 percent) and manganese (25 percent ), and have an estimated glycemic load of six.
Cantaloupes
A single serving of one cup of cantaloupe balls has 60 calories, and contains negligible fat, 16 g of carbohydrates and 14 g of sugar. Cantaloupes are a decent source of fiber, with 2 g (6 percent of the DV). They are an excellent source of vitamin A (120 percent) and vitamin C (108 percent), a good source of potassium (14 percent), and have an estimated glycemic load of five.
Apples
A single serving of one medium-sized apple (about three inches in diameter) has 95 calories, and contains negligible fat, 25 g of carbohydrates and 19 g of sugar. Apples are a good source of fiber, with four grams (17 percent of the DV). They are also a good source of vitamin C (14 percent), and have an estimated glycemic load of five.
Oranges
A single serving of one large orange (about three inches in diameter) has 86 calories, and contains no fat, 22 g of carbohydrates and 17 g of sugar. Oranges are a good source of fiber, with four grams (17 percent of the DV). They are also an excellent source of vitamin C (163 percent), a good source of folate (14 percent), thiamin (11 percent) and potassium (10 percent), and have an estimated glycemic load of six.
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